Muscle training methods

Many people like to go to the gym. One reason is for their own health, and another reason is to grow muscles. Growing muscles is not a matter of one or two days. It requires people to persist for a long time. So what are the muscle training methods? It will be easier once you master the method. Next, let us learn about the muscle training methods. Those who are interested in this aspect can take a look at it.

Urinary exercises. The patient sits on the bedpan with legs spread apart to urinate. Consciously contract the vaginal muscles to interrupt the urine flow. The muscle that you feel contracting at this time is the PC muscle. Note that you cannot stop the flow of urine by closing your legs or pressing them together. Repeating urination, stopping urination, urination, and stopping urination is like turning a faucet on and off repeatedly. Some people cannot stop the urine flow at the beginning, but they can master it after doing it a few times.

Wave exercise method. The patient sits on a chair and slowly contracts the PC muscle from back to front. While in the contracted state, count from one to ten, and then gradually relax from front to back. In my mind, I can imagine the tide at the seaside, gradually rising and then gradually ebbing. Practice repeatedly and experience repeatedly. Slow motion can easily make people impatient, so some fast movements can be interspersed in the middle, first contract quickly and forcefully, and then relax and bulge outward quickly. That is, not only relax the muscles, but also consciously make the muscles bulge slightly outward. In this way, the movement is continuously and forcefully contracted and inflated, contracted and inflated, alternating between fast and slow movements. Patients with severe relaxation of the PC muscle can persist in contracting more than 100 times a day. Once you become proficient, you can practice standing or lying down.

Combined with waist and leg exercises. The patient lies on his back on the bed, using the head and feet as fulcrums, raising the hips while contracting the PC muscle; lowering the hips while relaxing the PC muscle. This allows the waist, abdomen, legs, buttocks and genitals muscles to be exercised at the same time. The urination exercise method is the basic preparatory movement. Once you have mastered it, you can directly do the wave exercise method. After you become proficient in it, you can also do it while waiting for a bus on the street, reading a newspaper or watching TV at home, without any side effects.

Kegel exercises. Contract your anus forcefully when you inhale and relax it when you exhale. Repeat this for 20-30 minutes, then repeat again after one or two minutes. For best results, exercise five or six times in the early morning and two or three times during the day. When exercising, you can use slow contractions, fast contractions, or alternating between the two.

Scale the PC muscle. When urinating, lying flat on a hard bed, or even watching TV, hold your breath, contract the urethra, rectum and vaginal sphincter 100-200 times, and then relax to exercise the PC muscle.

Muscle training methods consume a lot of physical energy, so you'd better be mentally prepared before doing these exercises. In addition, muscle training is more complicated. If your financial conditions are good, it is best to ask a private trainer to teach you individually, then you can easily achieve your goals, and of course the training methods will become very simple.